weight-management &laquo; WordPress.com Tag Feedhttps://en.wordpress.com/tag/weight-management/
Feed of posts on WordPress.com tagged "weight-management"Sun, 18 Feb 2018 05:17:50 +0000https://en.wordpress.com/tags/enhttps://thepinklady.net/go/lifestyle/new-series/
Sat, 17 Feb 2018 05:00:59 +0000The Pink Ladyhttps://thepinklady.net/go/lifestyle/new-series/In the following posts, I’m going to discuss what I believe to be the top 12 reasons why people have a hard time losing weight. I will not include those on medication that has the side effect of weight gain. I’m talking about habits and thinking patterns that prevent weight loss.

I have fallen “victim” to several of these over the years, so I have some pretty substantial personal experience from which to draw. In addition to myself, I have friends and family who also fall “victim.”

I am not a doctor or a dietitian or a licensed therapist. Nothing I say is intended to diagnose, treat, or cure any medical or mental issues. Please consult with your doctor and/or therapist before taking any of my suggestions.

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Fri, 16 Feb 2018 04:32:49 +0000Stringshttps://aelaan12.wordpress.com/go/weight-management/update-on-keto/So how are things going with the Keto diet, some wondered. Actually it is going remarkably well. I am now down 32 pounds from when I started two months ago. Truth be told I had a couple of cheat days, however I never went overboard but I enjoyed a drink with friends and a cup of coffee with a piece of keto chocolate cake (super dark chocolate, not really my most favourite). I took two bites and found it too sweet. So I offered the rest to my friend who is not on a diet or has any weight issues. He did not eat it either, which brought us to a candid conversation about how does one manage food preferences.

I have noticed a couple of small changes, of course my belt is now at the last hole so I need to punch more holes in it, or I grab another belt that has not fit me for ages (at least two years). My pants are looser, my shirts fit a little better, I am still very much overweight and I am realizing that all too well.

Losing weight has never been my problem, keeping it off has always been the struggle. I think I have a little bit more confidence in myself. I also want the keto lifestyle to last longer than just a time for me to get to my healthy weight.

I know the road ahead is still long but I am living proof that fasting here and there and eating based on a low carb diet is working. I think the weight loss of about 15 pounds a month is very sustainable, also because the spring season is just about 2 months away here in the snow covered area of Ontario. I know once I start walking more the weight will come off easier. A membership to the gym is next, purely for weight training. We have a family friend who is a female body builder and for a small fee she will help me and my wife get in the best shape since our thirties.

One thing I have noticed lately is that I wake up in the middle of the night and feel very thirsty. I do drink about 4 liters of water and fluids during the day. I am also not a big “salty” and have watched my intake as my family ails from all sorts of salt related illnesses like high blood pressure and the like. I have started to sleep with the window open and it has really helped me quite a bit to get a deeper more restful sleep. When I wake up in the middle of the night feeling thirsty I drink at least a cup of water, most of the time about two cups and fall asleep after that. Maybe I am still not drinking enough during the day, who knows. The next days I am upping my water intake slightly, see if I can get through a night without feeling parched. Oh, I also do not use water in plastic bottles, I find it waste. I use a refill bottle that I wash once a week by hand with vinegar and lukewarm water. I have a good water filter placed in my home and I like the taste of tap water just as much. At work we have multiple water coolers and if I see how some people fill up their bottles it seems that I have found the place of infectious deceases in the office.

Another important step towards further health is getting proper sleep. I used to sleep only like 5 hours a night, at most 6 and in the weekends I could just not get out of bed and felt tired during the afternoon. I succumbed to many naps and siestas which in itself is not bad, a short 20 minute nap can actually be very revivifying but doing it every day is not going to help me much, it actually worked quite opposite my depression and made me feel lonely and alone again.

Fasting, it sounds like a difficult operation, it does not sound like fun and I will feel extremely hungry. The thought of fasting always made me laugh, I have many friends who fast during religious events. They have nothing to proof, only that they are able to hold themselves accountable and fasting in a group does not seem to be that much of a deal. So I tried to fast as well, out of curiosity and what I thought would be terrible actually was not bad at all. I had set a goal not to eat for 12 hours to start, this includes some sleep. I allowed water of course, I am not super strict. The fasting was not bad at all, I was not hungry that is one, I did not feel deprived that is two and since I was drinking water I did not feel hungry at all.

Listening to the two Keto Dudes show I heard they fast for two days in row and sometimes even a week. I have also successfully done a two day fast, again not one problem. What I have noticed is that I need to keep an eye on my blood sugars, they are some times getting lower than I can handle like below the 4 value. I have also started to feel dizzy which is sort of odd, I had similar dizzy spells in 2013 and it is nothing more than having low blood pressure. Low blood pressure might not seem dangerous and some people would like it as theirs is high but the side effect is that I can feint quite easily. It is an imbalance in my ears that happened after I had surgery done on my sinus to remove cancerous polyps. There is nothing I can do other than not trying to get to this point. Mostly working with water intake and keeping my blood pressure under control.

So all in all, the updates are positive, I feel better, looking forward to continue my journey and blogging about it.

Background

Methods

We did this open-label, cluster-randomised trial (DiRECT) at 49 primary care practices in Scotland and the Tyneside region of England. Practices were randomly assigned (1:1), via a computer-generated list, to provide either a weight management programme (intervention) or best-practice care by guidelines (control), with stratification for study site (Tyneside or Scotland) and practice list size (>5700 or ≤5700). Participants, carers, and research assistants who collected outcome data were aware of group allocation; however, allocation was concealed from the study statistician. We recruited individuals aged 20–65 years who had been diagnosed with type 2 diabetes within the past 6 years, had a body-mass index of 27–45 kg/m2, and were not receiving insulin. The intervention comprised withdrawal of antidiabetic and antihypertensive drugs, total diet replacement (825–853 kcal/day formula diet for 3–5 months), stepped food reintroduction (2–8 weeks), and structured support for long-term weight loss maintenance. Co-primary outcomes were weight loss of 15 kg or more, and remission of diabetes, defined as glycated haemoglobin (HbA1c) of less than 6·5% (<48 mmol/mol) after at least 2 months off all antidiabetic medications, from baseline to 12 months. These outcomes were analysed hierarchically. This trial is registered with the ISRCTN registry, number 03267836.

Findings

Between July 25, 2014, and Aug 5, 2017, we recruited 306 individuals from 49 intervention (n=23) and control (n=26) general practices; 149 participants per group comprised the intention-to-treat population. At 12 months, we recorded weight loss of 15 kg or more in 36 (24%) participants in the intervention group and no participants in the control group (p<0·0001). Diabetes remission was achieved in 68 (46%) participants in the intervention group and six (4%) participants in the control group (odds ratio 19·7, 95% CI 7·8–49·8; p<0·0001). Remission varied with weight loss in the whole study population, with achievement in none of 76 participants who gained weight, six (7%) of 89 participants who maintained 0–5 kg weight loss, 19 (34%) of 56 participants with 5–10 kg loss, 16 (57%) of 28 participants with 10–15 kg loss, and 31 (86%) of 36 participants who lost 15 kg or more. Mean bodyweight fell by 10·0 kg (SD 8·0) in the intervention group and 1·0 kg (3·7) in the control group (adjusted difference −8·8 kg, 95% CI −10·3 to −7·3; p<0·0001). Quality of life, as measured by the EuroQol 5 Dimensions visual analogue scale, improved by 7·2 points (SD 21·3) in the intervention group, and decreased by 2·9 points (15·5) in the control group (adjusted difference 6·4 points, 95% CI 2·5–10·3; p=0·0012). Nine serious adverse events were reported by seven (4%) of 157 participants in the intervention group and two were reported by two (1%) participants in the control group. Two serious adverse events (biliary colic and abdominal pain), occurring in the same participant, were deemed potentially related to the intervention. No serious adverse events led to withdrawal from the study.

Interpretation

Our findings show that, at 12 months, almost half of participants achieved remission to a non-diabetic state and off antidiabetic drugs. Remission of type 2 diabetes is a practical target for primary care.

Funding

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Tue, 13 Feb 2018 13:30:53 +0000Danielhttps://learninghowtorun.com/go/health/base-mileage-15-miles-per-week-goal-7/I just hopped on the treadmill and ran a bit yesterday. My pace might seem to be really slow, but to me it was a decent pace. I ran at 3.0 MPH with a pretty decent cadence (steps per minute). Below are the specifics of my run.

“Gained weight in five months”, this is what Charlotte told us when we got into the gym last night.

“What happened? You look over-weight?”, Jason asked raising his eyebrows to their farthest upper situation, with his eye pupils turning right and left.

Charlotte said: “In 5 months or may be seven, I didn’t exercise coz I was going to physical therapy. I was eating unhealthy- everything, any time”.

“My niece took me to a nice place, but it was mainly pastry, when I realized for the first time in a long time that I gained a lot of weight, when she told me that I looked the same size of the place owner”, she continued.

Jason asked if that was the same place she suggested for us to have coffee and fresh muffins. She smiled and confirmed that yes it was that place, called “Alpine“.

We started exercising until we were worn out, and we told her to forget about that place for a while, coz we didn’t want to work hard on losing weight and then instead we got it backwards and gain more weight.

It was hard to resist especially after we saw the photos of that place and how tidy, clean, and attractive it was. Only two options we had: lose weight vs. Alpine! :roll:

Oh! And until we chat again, stick to our topics with our hugs and kisses <3

After an extreme hardship of losing the most important man (at that time) in my life and our precious baby, about a decade ago, I developed the habit of binge drinking to numb the emotional pain, the regret and the misery…which turned dangerously close to severe self-destruction. Feeding my body every day for several years with high amounts of toxins, unhealthy fats, and sugar due to continued alcohol intake, poor eating habits, and a self-sabotaging lifestyle, I feel super lucky today COMBATING THE EFFECTS FROM THAT TIME on a daily basis by supporting my body with conscious choices of great food and a nutritional system that includes natural and organic choices for complete healthfulness…and this Awesomeness of a Cleanse Drink: fighting toxins on a cellular level.

To some of you it might sound funny, but to me it has a lot of truth in it: supporting body and mind with a healthy balance of nourishing and clean food is crucial for anything we do, on any level.
It is the beginning and the end.
It is the power we have within us, our energy center!

Without the cravings for alcohol and bad food I’m able to stay focused on what’s ahead of me and live my life free of agony, self-doubt, and inertia.
Of course I’m still looking back on the things that happened to me sometimes; but today I do so with love and forgiveness, and absolute pride about my inner strength and commitment to myself, to fighting my way out, to EMERGING A WINNER.

And best of all, today I’m working with women on a daily basis who are just like me: who experienced loss, confusion, abuse, defeat…women who are missing direction and strength to step into their power and (re-)claim their life.

Today I’m counseling women who are ready to
– commit to themselves
– transform their life
– explore their breaking points and how to overcome them
– create buoyancy, results and the freedom they desire
– raise their vibration
– build their confidence
– be seen!

Sounds like you? Call now and let’s talk!

Service in North America and Europe:
email mycommitment2018@gmail.com or
call (424) 250 8076

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Mon, 12 Feb 2018 22:06:28 +0000Danielhttps://learninghowtorun.com/go/health/base-mileage-15-miles-per-week-goal-5/I’m not sure if it was the cold weather or what, but I just didn’t have it on Friday. I was already breathing hard after the first mile. My initial plan was running a 10K (6.2 miles) at an easy pace, but I ended up running for one mile and then taking a short 4-5 minute walk break afterwards. I did that walk/run setup for 3 reps.

Duration: 31:53

Distance: 3.07 miles

Pace: 10:23 per mile

Calories Burned: 497

Split times: 10:45, 10:20, 10:03

Weekly Miles Total: 6.17 of 15

Weekly Calories Burned Total: 991 of 2,000

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Mon, 12 Feb 2018 20:11:43 +0000frazzledagainhttps://rantandreason.com/go/uncategorized/healthy-eating-lifestyle-week-6/Oh my gosh, if I never get to lose another pound, I’ll scream. Okay, so I have lost one whole pound in the last two weeks. Still, I cannot beat myself up over that because, I know that muscle weighs more than fat and I have been working out.

This past week, I have done the cardio workout with Latin dance exercise, at home, three times!!! This is at the beginner level, I think I am ready to step it up to the next level. At least, I hope I am ready.

I have a total trainer, which is the cheapy version of the total one gym. I’ve had this thing for about 20 years. I absolutely love it. It does have low mileage. I go hard for a few months, then stop. I started using it again last week. Three times I did the strength training on it.

So…even though I only lost one pound, I feel like I lost a complete size. My stomach is getting a bit smaller, my clothes are fitting better. I still have not managed to up my intake of water, that is a biggy. I still chow down on junk food if it is in the house. This week the hubby brought home hickory sticks!!! What?!!! Stop it already! He’s not being helpful and I have no will power. It must stay out of the house. He can bring so many different flavours home that I won’t eat. In reality though, I guess I can’t blame him for my weakness. It would just be easier if he would help!

How will I change my routine this week to improve weight loss? I will increase my water intake. I have been saying this since January 1st, but this time I mean it, of course. I will up my cardio dancersize to the next level AND stay away from junk food!

I will not give up. There is one really big draw back about losing weight when you are older. I can already see the difference in my arms. I have lost fat, built muscle but the skin is so saggy. Sometimes it is enough to make me re-think losing weight, however, I am losing weight to be healthier and because I am eating healthier. Quitting is not an option even if my arms do flap like a bird.

Perhaps sleeveless tops will be out of the question this year, we shall see. Honestly, bigger arms look healthier than think, saggy skinned arms, but that is just my opinion. I hope my legs don’t get too saggy, I always had fairly nice legs in a dress when I was between 110 – 120 pounds. This time getting up to 150 pounds, might make a difference in how my legs look at 120 pounds. Skin does not bounce back as easy when we get older.

Whatever happens to my body, happens. I’m still going to continue to eat healthy and exercise. No one has to look at it except me, and well, hubby of course. I’ll just turn out the lights, lol! Just kidding folks, but seriously, I am well on my “weigh.”

How are you doing? Have you started a healthy challenge for yourself? Having trouble? Are you staying on track? Share your story here, if you like. Comment and add your link.

Keep on Dancing!

I’m Frazzled Again

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Sun, 11 Feb 2018 14:30:14 +0000HealthyMeCLEhttps://212to216.wordpress.com/go/wellness/chocolate-lovers-up-the-antioxidants-on-valentines-day-or-any-other-day/If you’re a chocolate lover like me, you may know that chocolate contains antioxidants in the form of polyphenols.(I may or may not use this serendipitous fact to justify my twice daily cup of cocoa, 😇 hehe.) There are a few things to consider when picking your sweet treat though.

The darker the better.

Despite its name, white chocolate is technically not chocolate at all because it doesn’t contain any cocoa solids (it does contain cocoa butter so it’s not a complete misnomer).This is probably why it doesn’t taste anything like regular chocolate.There is no antioxidant benefit in the stuff, so skip it in favor of a darker hue.

Milk chocolate is the next step up.It has some polyphenols but still contains more sugar and milk (and therefore less cocoa) than its darker counterpart does.The darker the chocolate (ie, the higher the percentage of cocoa solids), the more concentrated it is, thereby giving you more antioxidants.For those of you watching your carb intake, the dark stuff will also contain less sugar.

Aim for at least 70% cocoa to reap the health benefits, and don’t overindulge. It’s not always easy to find the level of cocoa chocolate contains. Even though the wrapper may say the chocolate is of the dark variety, that doesn’t mean much. The FDA has no legal specifications for what constitutes dark chocolate — only that it contain at least 35% chocolate solids. That gives marketers a great deal of freedom to throw the term around. Color is also unfortunately not a good indicator of cocoa levels, as other factors such as the manufacturer’s recipe can impact color. Thankfully, many packages nowadays will state the percentage outright on the front or in the list of ingredients, particularly if the percentage is 60% or higher.

Bittersweet vs. Semisweet

Bittersweet is a minimum of 35% cocoa solids with some small amount of sugar added.It is also called dark when made in Europe. Semisweet is also at least 35% with added cocoa butter and sugar.Bittersweet usually contains less sugar than semisweet (though not always) and has a deeper flavor. Both are usually called for in baking and can be used interchangeably.

What is Dutch Processed Cocoa?

Dutch processed cocoa is cocoa that has been alkalized to reduce the natural acidity.This process also lowers the levels of antioxidants, so choose unprocessed cocoa when you can.Note that when baking, this can make a difference in the texture of your goodie, so keep that in mind.However, when having hot cocoa like me, go with the natural stuff.You’ll be doing your body a favor.

Cacao vs. Cocoa

Cacao is the raw, un-roasted form of cocoa, so its polyphenol content is superior.You can find them in the form of cacao nibs, which you can munch on or use as a nice crunchy element to something like ice cream.You can also find cacao powder in the health foods aisle and cacao chips next to the chocolate chips in most grocery stores.

Cacao powder could be a good addition to smoothies.I personally don’t care for cacao powder when making my habitual hot drink, as it doesn’t have enough chocolate-y taste to me.Plus if you bring your drink to a boil, you’d basically be cooking it and stripping it of its superiority anyway.When it comes to smoothies, you’re not cooking it, so it retains its antioxidant power.If you don’t find that it’s chocolate-y enough for you either, try using half cacao and half cocoa powder in your smoothie recipe.

While chocolate has benefits, don’t overdo it.Just because something contains a health benefit doesn’t mean it’s not high in calories.

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Sat, 10 Feb 2018 18:47:43 +0000wellnesswealthhappinesshttps://wellnesswealthhappiness.wordpress.com/go/wellness/waist-training-with-the-right-foods/How many of these waist thinning “superfoods” do you regularly include in your diet?

Eating a diet that includes a variety of different types of foods helps to naturally reduce fat and provide a wide range of health benefits.

One group of “superfoods” that can help shrink your waistline while helping to prevent chronic disease, improve eyesight and sharpen your mind include

EggsYolk and all, eggs are a great low-calorie source of protein. One large egg contains 78 calories and 6 grams of protein, reports the USDA.BeansOne cup has approximately 15 grams of protein and 15 grams of fiber.Brown riceA half-cup has 1.7 grams of resistant starch and is loaded with fiber.SorghumThis gluten-free grain is a bona fide belly flattener, researchers Institute of Genetics and Biophysics in Naples, Italy say. Infused with minerals like phosphorus, potassium, calcium, and iron, as well as high levels of unsaturated fats, protein, and fiber — this ancient cereal boosts metabolism, breaks down nutrients and supportsOatsJust half-cup of yummy oats has 4.6 grams of metabolism-boosting resistant starch.AlmondsWhile almonds aren’t a low-calorie food, in their unsalted, raw, or dry-roasted state, come packed with dietary fiber. Just ounce of raw almonds delivers 4 grams of fiber — 14 percent of the daily value.AvocadoThough high in calories, this fruit (technically speaking a single-seed berry) is chock full of healthy fats.SalmonAnother healthy fat on our list, this little fishy is packed with lean protein and omega-3 fatty acids, which can promote weight loss and reduce inflammation.BroccoliOne cup (both raw and steamed) is loaded with 5 grams of filling fiber for just over 60 calories.CauliflowerA 2015 study found that, on average, women weigh 1.37 pounds less per each additional daily serving they consume.BananasOne medium banana contains 12.5 grams of resistant starch and just 105 calories.BlueberriesOne serving (1 cup) delivers 4 grams of fiber and at a minimal 85 calories at that.GrapefruitSome experts say you can burn up a pound each week by consuming half a grapefruit before each meal.JackfruitAccording to a 2015 study, conducted by Washington State University, this tropical fruit is a great source of resveratrol – an antioxidant that may be key to trimming inches off your waist.Black TeaPacked with theaflavins — antioxidants — black tea may improve recovery from muscle soreness after intense exercise (allowing “an athlete can train more frequently and increase long-term performance”), a study from Rutgers University in New Jersey suggests.

Typing this list before breakfast made me hungry for avocado toast with a cup of black tea (yummy and healthy) -what are you inspired to try?

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Sat, 10 Feb 2018 15:08:35 +0000HealthyMeCLEhttps://212to216.wordpress.com/go/wellness/cinnamon-spice-and-everything-nice/Cinnamon comes in 2 forms: Ceylon (“true” cinnamon) and Cassia. While both have the same health benefits, Cassia contains significant amounts of coumarin, which can be harmful in large doses, especially if you have liver issues. This makes it better to use Ceylon, but unfortunately, Cassia is cheaper and therefore typically the one you find in stores. You may be able to find Ceylon in specialty health stores, or just stick to small doses of Cassia.

Cinnamon is high in a compound called cinnamaldehyde, which is responsible for most of this spice’s health benefits. Here are a few of the health benefits for which there has been some actual evidence:

High in antioxidants, particularly polyphenols

Exhibits anti-inflammatory and pain relief properties

May improve cognitive function and possibly help with Alzheimer’s

May help reduce cold and flu symptoms

Slows down the breakdown of carbohydrates and can improve insulin sensitivity

This translates to it being a possible alternative for those with Type 2 diabetes, though there isn’t enough evidence yet.

Some studies, including one at the University of Michigan, found promising results on the effect of cinnamon on fat metabolism by inducing thermogenesis

Do note that more controlled studies need to be done and that while there are many studies showing positive results, others show neutral ones.

One way you can definitely benefit from this spice, though, is if it displaces some of the sugar you consume. I find that when I add cinnamon, I don’t need to use as much sugar since cinnamon has a natural sweetness to it. Replacing some sugar indisputably lowers caloric intake, making it a tool for weight management.

Some simple ways to incorporate cinnamon in your diet:

Sprinkle it in your coffee or tea

Add it to your breakfast (pairs well with oatmeal, granola, apples, pears, bananas, berries, even yogurt)

Put some in your smoothie or acai bowl, whatever you’re into!

I’m including a super versatile smoothie recipe below to help you get started.

Simple smoothie recipe:

Just place all the ingredients in a blender and blend until smooth. Sweeten to taste with honey or another sweetener of your choosing.

Tips/Suggestions:
When you have really ripe bananas that are on the verge of going bad, don’t throw them away! Slice them up and stick them in the freezer instead! They make a delicious frozen treat on their own and are even better when topped with a sprinkle of cinnamon! You can also thaw and use them in baking recipes (say, this banana bread one). Ripe bananas are best for baking, so with this trick you won’t have to wait a week for your bananas to ripen before baking your goodies! As an added bonus, the bananas will be very sweet since they are so ripe, meaning you may not even need to add any sweetener to your smoothie at all! Sweet!!!

By only using frozen bananas as opposed to ice, you get a stronger banana flavor in your smoothie. To make it thicker, you can add more frozen bananas or some ice, or you can put less liquid.

This is just a base recipe that you can modify as you please. For example, the addition of a tablespoon or two of nut butter would work really well with this recipe. Feeling more fruity? Add some berries or peaches! I’d imagine some form of chocolate would be great too! Use your imagination and go bananas! =)

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Fri, 09 Feb 2018 14:15:19 +0000dragonspitapothecaryhttps://dragonspitapothecary.wordpress.com/go/uncategorized/slim-sassy-shes-so-full-of-sassafras/For some reason the word sassafras has always cracked me up. I realize it is a tree but in the context of how this word gets used it is rarely referring to its leafy lineage.

Seriously, when was the last time you heard someone cooking with sassafras or sipping on sassafras tea?

My grandfather used to make sassafras iced tea when I was a child but I think he was only person I ever knew that drank it. He wouldn’t sweeten it much at all so it was much equivalent to drinking medicine when you’re a child. There were a couple sassafras trees on his farm and we’d go help him pick some leaves or a little of the bark for his tea that he’d put in a jug out in the sun to brew. Once his farming work was done, he’d come up to the house, get a large glass of ice, pour some of this tea and sit under the willow trees enjoying the rest of the day.

It’s commonplace to say someone is “just full of sass and sassafras” meaning they are sassy, mouthy and very possibly a smart-ass. It is most often applied to females though I have heard a general comment or two when referring to males as well.

When someone is confident they are looking their best and seen strutting their stuff without a care in this world, they are also referred to as “full of sassafras.”

Again, I don’t understand how a herbal smelling tree has become associated with being smart-mouthed, overly sure of yourself and looking good but it’s probably got an interesting story of how it originated.

These days I get my “full of sassafras” on by dropping a couple drops of doTERRA’s Slim & Sassy in my water.

While Slim & Sassy does not actually contain sassafras it does have a herbal like smell and taste. The oil blend actually contains:

Grapefruit

Lemon

Peppermint

Ginger Root

Cinnamon Bark

Together these oils create a healthy metabolism boost to help you stay focused and energized. It is a great oil to add to you health and weight goals as it helps with managing the sweet tooth, boosts your energy, helps with focus . Even if you’re not watching your weight it is a great oil for daily use in reducing toxins and water retention.

I drink Slim & Sassy at least once a day in my water. It helps me stay away from soda and be more mindful of what I eat most days. I admit I have not tried diffusing it or applying it but have heard others do so with pleasing results.

I keep the gum in my purse and use it regularly when on the go.

The soft gels I will take when I’m feeling I need a boost or am having a hard time sticking to eating healthier foods on a particular day.

I enjoy the protein mixes as a smoothie, protein shake or stirred in yogurt. They make a nice treat instead of going for the ice cream or something equally not so healthy.

Interested in more?

If you have questions please contact me via this blog or email at dragonspitapothecary@aol.com

If you would like to get your “She’s so full of sassafras on” order it via my website my.doterra.com/dragonspitapothecary

If you’d rather not pay retail prices for your Slim & Sassy contact me! As a Wholesale Customer or Wellness Advocate you receive 25% off retail prices, earn points from your purchase and shipping (makes shipping FREE) and can enjoy monthly product specials! doTERRA also has the best educational support available! Contact me at my.doterra.com/dragonspitapothecary for more information.

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Thu, 08 Feb 2018 11:22:28 +0000imnotstellabloghttps://imnotstellablog.wordpress.com/go/feelings/blog-51-stella-2018/Its 2018, a new year and I really want to get some stability. Im not working, and while i am looking for a job, and I’m not really putting my heart into it. All I know is that my diary is getting full, with a event every weekend until Easter. Somehow, I feel this year will go by quickly.

But what will I change for 2018, I know what I should do and I have tried to do it with without any success. So the status quo remains. But all I am finding is that my life is just becoming more complicated. I ask myself, how could it be so?

I’ve simplified my financies, my lifestyle why can’t i get the rest of my life in order. Its not for want of trying, because I have made efforts to do the right thing. But I’m weak. I know that. So I sit hear watching Whitney Houston, ‘Can I just be me’ and I have to count my blessings.

I am alive, my life is fairly stress free. Any stress I have, I have caused it. I am blessed to be here, healthy and able to have choices. Yes I have choices and the only one who can mess it up is me. I just have to do the right thing.

Right now i want a class of bailey’s, but I am fat. I need to loose weight. Having a drink will not help me loose weight. Therefore, I must be strong and not have a drink before I go to bed. That will be hard. As I love Baileys with a passion, the same passion I have for life. I love life, especially my life.

So I have an invite to an party, you know I will go because I like being around music and dancing. This year, I have promised myself, that I will only go out where I enjoy the atmosphere. So far I have broken this wish twice. But on all other occasions, I have had a good time. Too good a time as I reflect back. Nothing comes without a price.

The price I am paying I’m not sure I can afford it, as my finances are low. So while I take the time to get my life in order, I also need to figure out how to increase my income. Yesterday, I took the first step, it was a hard step. But with all things it is one step at a time.

So every morning I now challenge myself to get up. Yes get up before 12, and do my exercises. I believe that if I can fix my weight, I can fix all the other things that are not going right in my life. That may be unachievable, but believing is half the journey.

So 2018, will be about concentrating on me, getting up, loosing weight and sorting out my finances.

Hello to all. It must be this crazy, gray weather that gets me down. I’ve been off work for a while and have no ambition to get anything done around the house. There is so much to do here and at the store, but I just don’t want to do anything.

I have overcome a lot of my depression with the help of medication and self-hypnosis, but sometimes it just comes back to hit you in the butt when you least expect it. It seems to be hitting me today that I really do have to start doing something.

I thought my new healthy eating lifestyle and work out schedule would give me a bit more energy but it really hasn’t. I won’t knock the weight loss, but the energy is just not there. I am eating enough calories, I think it is just my depression setting in. Hopefully it will go away after today. I won’t give up on my new healthy lifestyle, it is just hard to get motivated.

I am definitely feeling down and bewildered with my procrastination issue, lack of energy and motivation.

Well cheers anyway! Tomorrow I will feel better! Don’t we all get these days? Do you get these days? Are they worse and more often in the winter? Do you get lots of sunshine or a lot of cloudy days where you are. We don’t get much sunshine here in the winter. It is very dull today, plus bill collectors calling saying I owe money when I don’t. It just means I have to spend a lot of time on the phone, which I really dislike doing. Especially these days when you have to stay on hold forever or if I’m lucky I can leave a number for them to call me back.

I think it is time for a little self-hypnosis, meditation kind of thing for a bit.

Let the sun shine in!

I’m Frazzled Again!

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Wed, 07 Feb 2018 00:00:49 +0000Danielhttps://learninghowtorun.com/go/health/base-mileage-15-miles-per-week-goal-3/The weather this week has made my 15 miles per week goal rough to attain. I usually do not run when it’s less than 40 degrees. I was really wanting to meet this week’s goal though, so I went to Wal-Mart and purchased some new running gloves. I was able to pick up a pair that have touchscreen fingertips on them for my phone. I was running without my phone for a few months, but I feel that I’m being more productive when I run while listening to my podcasts.

My hands were still pretty cold even with the gloves. I think it was about 32 degrees during my run. I think that’s about my minimum running temperature, haha. Tomorrow looks to be a rest day due to the rainy forecast, but I’m hoping to knock out my remaining weekly miles on Thursday and Friday.

Duration: 31:27.2

Distance: 3.1 miles

Pace: 10:09 per mile

Calories Burned: 494

Split times: 10:09, 10:08, 10:12

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Tue, 06 Feb 2018 19:22:45 +0000anitasplexusbloghttps://anitasplexusblog.wordpress.com/go/uncategorized/plexus-block/Wouldn’t it be nice to block some of the absorptions of the sugar you consume? Now you can. I present the next product of Plexus. The Plexus Block.

This product is a weight management nutrient. This is something that will help you take control every time you eat. This plexus block contains a clinically-tested ingredients that work immediately to block the absorption of up to 48% of carbs and sugars from your meal–without blocking the absorption of beneficial nutrients. All you need to do is take 2 of the capsules before your highest carbohydrate meal. It is a great go to when you need to eat your feelings or you have the holidays approaching.

This product is also great for controlling your weight by taking before your biggest meal of the day. I have seen lots of great results and I felt that it controlled my binging and helped me digest the carbs better.

Plexus Block reduces the glycemic index of carbs and sugar and helps maintain the blood sugar levels already in the normal range.

It neutralizes enzymes that turn carbs and sugars into glucose without blocking the healthy stuff.

If you want to consider a healthy alternative and see just how healthy your body can get. I recommend doing ambassador and making money while you enjoy the products. Win Win

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Mon, 05 Feb 2018 17:54:18 +0000frazzledagainhttps://rantandreason.com/go/uncategorized/healthy-eating-end-of-week-5-blah/Well the title kind of says it all. I was so excited to step on the scales this morning. I was sure I had lost at least two pounds. I have added exercise to my routine, 3 times this week, but still have not increased my water intake.

At some point when you start to exercise, fat turns to muscle and muscle weighs more than fat, or so we are told. My clothes are fitting better and I am noticing the difference in the mid-section.

Here it goes, time to step on the scale…”What?! Nothing?! Not even a half a pound?!” Unbelievable! I worked so hard at it this week. I only over-indulged in blueberries, which are good for you, but I guess I should not have eaten half a container of them. I only snuck into my husbands trail mix treats and dug out all the smarties and almonds and ate them, once! Well that is because I stole them all and ate them all in one sitting. Oh, I see, that is where I went wrong! Boy, I tell you, this blogging thing is keeping me honest, about my journey to healthy eating lifestyle. See that smiley face on the smarty? That is how I feel when I am eating them. The blurry ones are how I feel after I’ve eaten the whole darn thing. I can’t believe I ate the whole thing! Remember that slogan?

All I have to do is think back over the past week, figure out what I did or did not do to cause lack of movement to the bathroom scales. This along with not drinking the water I need, is the contributing factor of not losing a single pound. Still I will not consider it a failure. I am succeeding with the healthy eating lifestyle. My husband tries to bring home treats that I won’t eat and normally I would not have eaten the smarties and almonds that are mixed with salt and other stuff, but in desperation, I will eat junk if it is there. I don’t think he will buy those again. At least I have asked him not to buy anything that has goodies I like mixed in with them right now.

I am improving my lifestyle each week. I am moving forward, this time I will concentrate on drinking more water. Oh, I think I have said that before. This time I really mean it! lol!

Alright! Bring on the water!

I’m Frazzled Again.

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Mon, 05 Feb 2018 16:01:09 +0000HealthyMeCLEhttps://212to216.wordpress.com/go/wellness/being-good/Ok, so you ate a lot of junk over the weekend because of the Super Bowl. Or perhaps you had to attend a pizza party with your toddler and may have had a few slices of your own. That’s ok! Don’t beat yourself up about it; life is about balance. Most of us can’t eat healthy 100% of the time. If you can, awesome! If you fall in the other camp like me (and most others, I’d imagine) and can’t, that’s ok too. We are human. No one is perfect, and we don’t have to be.

Just like our bodies and metabolisms are different, so are our circumstances. As such, there is no formula or diet that works for everyone. Eating healthy is a lifestyle. You’re more likely to stick to it if you don’t feel like you are depriving yourself. Just make sure your body is getting what it needs, and be as good as you can when you can.

Enter the 80:20 rule of eating. Sounds like a formula, right? Think of it more as a general rule of thumb. Eat healthy 80% of the time, and treat yourself the other 20%. This can mean eating perfectly every day but having a meal with friends every so often. Or it can mean having a piece of chocolate every day. Do what works for you. This way you can eat healthy but still enjoy life.

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Sat, 03 Feb 2018 13:54:08 +0000Rhondahttps://fitnessfoodandyou.wordpress.com/go/weight-management/dont-have-a-tire-blowout/Imagine this: You’re driving your car and all of a sudden, your tire light goes on. You are not in the mood to deal with it and figure that the light went on because the outside temperature dropped. You ignore the light. You get away with it for a while until one day, you have a blowout and need a new tire. Of course, this hassle and expense could have been prevented, if you just paid attention to the tire light.

We all ignore things that are unpleasant. One of the easiest things to avoid is getting on the scale. As many of you know, I am not a huge fan of the scale for several reasons: 1. I hate when we define ourselves by “that number” 2. The scale has great limitations because it does not tell us anything about “that number”. Your body composition, which tells you how much muscle and fat you have, is the most important factor. 3. The scale causes a great deal of anxiety in some people.

HOWEVER, figuratively speaking, the scale can prevent a tire blowout. I have several clients who have gone for their annual physical only to be SHOCKED at how much weight they have gained in the course of one year. Let’s face it–denial is a wonderful thing. We all go there and we are all pros at making rationalizations. (It must be that damn dryer again that keeps shrinking my clothes!)

I know it’s scary but I think it’s worth it to take the plunge and hop on the scale once a week. Keep a log of your weight so that you can catch yourself before you have a larger issue. I find that my clients, who weigh themselves weekly, are able to maintain their weight much easier than others who don’t—the scale keeps them honest and in check.

So, unless you are paralyzed with anxiety, give this a go. Rip off that band-aid, face the music, smell the coffee, bite the bullet or as Nike says JUST DO IT. As unpleasant as it seems, you’ll be glad that you did.

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Sat, 03 Feb 2018 03:34:23 +0000Valeriahttps://valerialand.wordpress.com/go/food/chocolate-mousse/One of the hardest things about having good eating habits is that sugar is almost impossible to replace. I believe most sweeteners are as hazardous to the body as sugar, so I just keep away from them.

Looking in retrospect, I can see clearly that I was a sugar addict. I was an emotional eater and sugar was my drug of choice. So even after I stopped eating sugar, sometimes I still crave something sweet – after all, I’m a woman and PMS is real.

In one of this days I was really craving chocolate, but since I don’t buy it anymore, I had to do with what I had at home. After doing some research I found a few recipes, but as always they had too many ingredients or steps, so I simplified it and reduced to three ingredients. It takes less than 5 minutes to make and it is really delicious and vegan.

Enough talking. Here is the recipe:

Chocolate Dates Mousse

Ingredients

2 cups of Dates (about 400g)

1 cup coconut milk (or any liquid of your choice)

3 tbsps cocoa powder

Yield: 2 cups

Method

Place the dates in a bowl and soak it with warm water for a couple minutes (you don’t need to do this, but it makes much easier to process them).

Process the dates with the coconut milk and cocoa powder until it’s uniform and it reaches a mousse texture.

I don’t believe in strict recipes so if you want to modify it, add only half of the liquid and keep adding until it reaches the desired texture. You can also add more cocoa powder if you like a more bitter flavor.

That’s it!

You can use them as a cupcake topping, serve it with brownies and/or fruit, or just eat it on its own.

High intake of soluble fiber may augment the cholesterol lowering effect of diets which are low in fat when consumed along with high fiber foods.

The serum cholesterol lowering effect of fiber diets will help in preventing cardiac diseases such as coronary heart disease. etc.

High fiber diet acts as an adjunct to weight loss and long term weight management. The routine use of dietary fiber reduces risk for obesity.

The routine use of high-fiber foods reduces risk for obesity and assists in weight loss and weight maintenance because high fiber foods tend to be high in carbohydrate and low in fat.

High-fiber foods may promote weight loss and long-term weight maintenance through the interactions of some of the following mechanisms: high-fiber foods take longer to eat, which increases the feeling of satiety; they slow gastric emptying, thereby increasing the feeling of fullness; they decrease serum insulin concentrations, thereby decreasing food intake because insulin stimulates appetite.

They decrease the absorption of nutrients, which decreases energy availability.

They increase rates of dietary thermogenesis; their fermentation products, such as short-chain fatty acids, decrease food intake; they stimulate the release of peptides that modify eating behavior; and they enhance adherence to the diet.

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Thu, 01 Feb 2018 21:58:47 +0000Laura Russellhttps://laurarussellromance.wordpress.com/go/self-improvement/baby-steps/I never get around to making New Year’s resolutions. To make up for that I’m taking a baby step today!

I’m giving myself an easy thing to do: google physical activity.

One study I found made me think about what causes what.

If losing weight does not come easily, you might appreciate this research on body mass (as measured by Body Mass Index) and physical activity.

Bear with me because like all good researchers, these guys qualified their findings.

The authors’ careful analysis suggests that higher body mass index causes a more sedentary life style. That means that BMI is the chicken that creates the sedentary-life egg. So, having a higher BMI does not appear to be caused by being glued to the coach. HA!

This means we don’t need to spend time angsting about a sedentary life style. It could be that not moving all that much is a result of your current BMI. Not definitive, but intriguing. Time to unload some guilt.

Obesity (2006) 14, 1462–1471; doi: 10.1038/oby.2006.166

Prospective Associations between Sedentary Lifestyle and BMI in Midlife*

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Thu, 01 Feb 2018 21:40:06 +0000uncoveringfoodhttps://healthyacademic.com/go/musings/reevaluating-my-phase-two-nibbles/One fantastic thing about teaching high school is that I get to cover the same material over and over each class period, and at about the same time each year. Some people might think that sounds boring, however I have come to learn it makes me a more successful teacher as well as a lifelong learner. I am constantly looking for new ways to teach the same topics and skills to keep things current and interesting, while reinforcing the core purpose and content for myself. And in the process, I make new discoveries about both the content I am teaching but also the ways my students learn and apply knowledge.

Just like getting to revisit a time period in history or a component of American government, as a student retaking the HMR Core class, I am getting a chance to revisit information and practice skills in new and old ways, reinforcing behaviors and expanding my knowledge base both about health and nutrition, but also about myself. And in the process, I get to make new connections.

Last night’s HMR Core class was a perfect example. One of the slides presented demonstrated how a person could “cheat” and go out of the HMR “box” of foods, while still losing weight. This could potentially reinforce bad behaviors because “hey I still lost even after I had that one handful of chips” or “I can add a Snickers bar and can still lose weight because the math shows that.” However our instructor continued on, showing that even if that math works sometimes, it will take significantly longer to lose the weight because it will be slower. And once the floodgates are open to outside foods, all bets are off on how long you can continually follow the program and stay motivated.

The first time I learned this information in 2013, it compelled me to stay in my Decision Free Box. I was paying too much to not be successful and wanted to lose fast. And I stayed in the box for the entire time I was in Decision Free (over 9 months)!

However last night I took away a different lesson. I already know that staying in the box in Phase One works. I know how motivating it is to lose quickly and how that success continues to build upon itself to some serious big weight loss. I watched people over my tenure make choices to leave their HMR box in Phase One, and I have said goodbye to some as they lost the motivation to continue.

Last night I realized that “cheating” can also happen in Phase Two where the world is my oyster. And that I allowed those unnecessary choices corrupt my box and disrupt my success cycle. By allowing lots of small extras, I lost my calorie balance needed to maintain my weight. But for the longest time, those gains were small. A half of a pound or a tenth of a pound, or “just a pound but I can lose that by tightening up my diet this week.” Except once you make exceptions a habit, they are no longer an exception. And nibbles outside of my Phase Two box became a part of an unsupportive open world while my box fell to the wayside until eventually those small gains became an overwhelming large gain, and I struggled to stay motivated to maintain or to begin the process of losing weight again.

As I relearn those habits that made me successful in Phase One Decision Free in 2013-2014, I am also learning to apply them to how my world will be once I transition to Phase Two again. My first time in Phase One my head was in the sand. My only goal was getting the weight off. But this time I realize how that’s the easy part. I need to create positive behaviors that support my health beyond just this phase. Which means I need to stop allowing exceptions to be the norm in my diet.

Sure I could make excuses and leave my box, or I could recognize my need for consistent positive weight management behaviors. #InTheBox #HMRStrong

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Thu, 01 Feb 2018 10:29:35 +0000vemanherbalhttps://vemanherbal.wordpress.com/go/wait-management/the-journey-begins/An appropriate nutrition plan is essential for providing our bodies with the nutrients required to help them function properly.
]]>https://learninghowtorun.com/go/running/__trashed/
Wed, 31 Jan 2018 14:28:05 +0000Danielhttps://learninghowtorun.com/go/running/__trashed/I was able to run again on Sunday because the weather was amazing!